![]() The International Society of Sports Nutrition explains that there are two main methods: a faster one and a slower one. How to Load CreatineĬreatine loading involves starting off your creatine regimen at multiple daily higher doses to help boost how much of it is stored in muscle. If you eat a typical diet, your muscles are already about 60-80% saturated with creatine.īecause dietary creatine typically comes from animal proteins like meat and seafood, vegetarians and vegans tend to have lower creatine stores (but good news for plant-based eaters: that means that they’re also able to better retain supplemental creatine).īy creatine loading, you’ll be able to quickly elevate creatine stores above that 60-80% threshold so that you can start using more energy in your muscles - and therefore, seeing better performance in the gym. Creatine loading is the process by which we gradually “load” creatine into the muscles to help increase these stores to be as high as possible. While muscle tissue naturally contains creatine stores, it’s not fully saturated. We actually naturally get about 1-2 grams of creatine daily from our food - so even if you feel “new” to the world of taking creatine, your body probably isn’t. More muscle creatine stores translates into more energy usage in our muscles, which in turn yields creatine’s performance benefits.Ĭreatine is safe and accepted by the NCAA, International Olympic Committee, and Professional Sports. Throughout a workout, phosphocreatine helps turn stored energy (ADP) into an active form of energy (ATP) that our muscles can actually use.ĭuring intense workouts, muscle creatine levels start to the deplete and the body cannot continue transforming energy as effectively.īy taking creatine supplements, the goal is to make more creatine available for helping with energy conversion. Your muscles are already packed with creatine - specifically, a molecule called phosphocreatine. ![]() Look no further because this article breaks down how creatine loading works and how you add this supplement to your routine in the most strategic way.įirst, let’s firm up your background knowledge with exactly how creatine works in the body. You might have come across the phrase “creatine loading” when searching for how to get started with this supplement. If you’re getting started with creatine, smart move! Creatine is one of the most heavily researched ergogenic aids out there with a wide range of proven performance benefits.
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